This soup sounds fussy, but is really pretty easy and is protein-packed with moist, flaky white fish. Prepare a crisp Caesar salad that you can eat, too, and a pan of hot whole wheat rolls for the family.

You can leave out the corn, but it gives a nutty sweetness – and it’s gorgeous! If you decide to though, add one more cup of peppers…maybe orange, or yellow for contrast.

Preheat oven to 450 degrees. Line a baking sheet with foil and place diced red peppers on foil. Drizzle with 1/2 teaspoon of the olive oil and toss to coat. Roast for 10 minutes. Stir and add corn. Roast for 10 minutes more. Remove from oven and set aside.

In a large saucepan add the remaining olive oil and cook onions and garlic over medium heat for 8-10 minutes or until just starting to turn golden. Add peppers and corn mixture. Add flour and stir in until well combined. Add chicken broth, salt, black pepper, tarragon, lemon pepper, parsley, oregano, nutmeg, red pepper flakes, and half & half. Bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and simmer for 5 minutes longer or until fish flakes easily with a fork. Makes 4 servings – about 1 1/4 cups each.

I love this chowder – thick, rich, without being full of fat and calories. Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling. The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.

This recipe uses a homemade spice blend that I keep just for fish dishes (recipe below). Then when you make the chowder again you have it on hand. It’s good sprinkled on scrambled eggs or in a quiche…Ooooo a salmon quiche….there ya go!

I like to bake off the salmon before adding it at the last minute to the soup…but you could certainly drop 1-inch raw chunks into the base and letting it simmer away for the last few minutes. Either method will give you a smooth, comforting chowder.

A great vegetarian dish by itself…or add some ham, turkey, even beef to it and kick up the protein even more. This thickens as it sets for a day or so and is hearty for a quick lunch. Make up a pot of fragrant Basmati rice to ladle it over for your family and there’s your complete meal!

Don’t be afraid of lentils. They are pretty hard to mess up…just let them simmer until they are soft. If the liquid starts to get low, add some more broth. You can use red, yellow, beluga or the regular old lentils you find everywhere.

Stir in 8 cups of the broth and coconut milk. Bring to a boil and reduce heat to low. Simmer for 30 minutes or until lentils are tender. If it gets too thick before they are done, add more broth. Makes approx ten 1-cup servings.

This chowder is one that I turn to a lot, especially when I want a soothing and substantial meal. You can swap the broccoli for any other vegetable. The cheese is optional and gives a completely different taste. The carbs come from the garden vegetables and it’s the perfect soup to add some unflavored protein powder to, to up the grams.

Put together some grilled deli turkey and avocado sandwiches for your family (roll up a slice of turkey around a wedge of avocado for yourself) and there’s your complete meal.

This is one of my most popular recipes and you’ll know why, if you make it!

Creamy, cheesy, full of good for you chicken and cauliflower – it’s quick and easy to get on the table. Leftovers are even better! (Leave out the chicken, add more cauliflower, if you want a vegetarian version.)

Serve it with whole-grain rolls and a gorgeous, crisp green salad…when’s dinner? I’ll be right over.

In a large saucepan, sauté the garlic and onion in olive oil and butter until soft. Add carrots, cauliflower, broth, Splenda, nutmeg, basil, salt, and pepper. Bring to a boil, reduce heat and simmer for 15 minutes or until vegetables are tender. Add chicken and heat through. In a small bowl combine flour and milk until smooth. Add to chicken mixture. Bring to a boil and cook and stir for 2 minutes or until thickened. Remove from heat. Add cream cheese and cheddar. Stir until melted.